Make this Heart Healthy Sweet Potato Bake in a large casserole and top with crunchy pecans and a touch of vanilla. It’s a low-sodium, low-calorie healthy Thanksgiving side recipe that features creamy sweet potatoes in a spiced, buttery bake, for a high-fiber treat. This version focuses on rich flavor without excess sugar, making it a great diabetic-friendly option.
Building out your full holiday menu? Be sure to explore our complete collection of heart-healthy side dishes for more delicious, low-sodium inspiration perfect for any gathering. And if you can't get enough of this amazing root vegetable, check out our other healthy sweet potato recipes for new and creative ideas.
This sweet potato bake is a healthier take on a classic side dish, designed to be both delicious and aligned with heart-healthy and diabetic-friendly eating. By using the natural sweetness from the potatoes and minimal added sugar, it keeps calories and carbohydrates in check while delivering a rich, satisfying flavor.
Yes, this version can be suitable for a diabetic diet in moderation. It uses the natural sweetness of the potatoes and contains minimal added sugar. With 5 grams of fiber per serving, it can also help manage blood sugar levels. However, portion size is key, and it's always best to consult your healthcare provider.
To make it less sweet, you can easily reduce or omit the brown sugar in the topping. For a savory twist, consider swapping the brown sugar and vanilla for herbs like rosemary, thyme, and a pinch of sage.
Absolutely. You can prepare the sweet potato base, place it in the casserole dish, cover it, and refrigerate it for up to two days. When you're ready to bake, prepare and add the fresh pecan topping and bake as directed, adding 5-10 extra minutes to the cooking time since it will be chilled.
To reheat, cover the casserole dish with foil to prevent the topping from burning and bake in a 350°F (175°C) oven for about 20-25 minutes, or until warmed through. You can also reheat individual portions in the microwave for 1-2 minutes.
If you enjoyed this Heart-Healthy Sweet Potato Bake, explore our other delicious and healthy Thanksgiving side dishes. Each recipe is designed to be low in sodium and full of flavor, making it easy to build a complete, heart-conscious holiday menu.
Looking for more healthy recipes to complete your meal or inspire your next dinner? Discover our favorite main dishes, healthy desserts, and other creative ways to use wholesome ingredients for any occasion.
Recipe yields 12 servings
Preheat oven to 350°. In a large bowl, combine the potatoes, salt, eggs, milk and vanilla. Pour mixture into a 13 x 9-inch glass baking dish.
In a small bowl, combine the brown sugar, flour, pecans and butter and mix by hand until crumbly. Sprinkle topping over the potatoes and bake about 30 to 40 minutes, or until warmed through.
For built-in portion control or a more elegant presentation, you can bake this recipe in individual ramekins. Divide the sweet potato mixture among 8-10 small oven-safe dishes, add the topping, and bake for 20-25 minutes, or until the topping is golden and the centers are hot.
Reduce or completely omit the 2 Tbsp of brown sugar from the topping. The sweet potatoes provide plenty of natural sweetness on their own.
Replace the vanilla extract and brown sugar with savory herbs. Try adding 1 tsp of chopped fresh rosemary or thyme to the potato mixture and a pinch of paprika to the topping.
If you don't have pecans, you can substitute them with chopped walnuts, sliced almonds, or even rolled oats for a different texture.
Use a plant-based milk (like unsweetened almond or soy milk) and a dairy-free butter substitute in both the filling and the topping.